Being Overweight or Obese has always taken their hopes away of being fit ever again.
Research has shown that only Exercise only contributes to about 10% of Weight loss, with the majority Weight loss contribution is from the diet people consume on a daily basis.
With increasing need for an effective solution gave rise to ” Indian Low Carb Diet “.
Low carb is the short form to Low Carbohydrates diet meaning food which is low in carbohydrates. Indian Low Carb Diet has gained a lot of popularity over the past couple of years with increasing number of articles being written on it and also recommended by many of the famous Youtubers.
But even with all that hype Indian low carb diet for weight loss also has its own drawbacks which you might wanna know prior to undertaking a change in your diet.
Rest assured the Indian low carb diet has numerous health benefits, from lowering LDL Cholesterol to no longer being Diabetic. Reduced Sugar cravings, Lowers blood pressure, keeps you full for a longer time and ultimately aiding to weight loss.
So What are Carbohydrates or Carbs ?
Carbohydrates are the essential macro nutrients that our body needs to do our day to day activities. The carbohydrates from from food are broken down to glucose which provides our body the energy to do our work. Carbohydrates can be of two types namely – Simple carbs and complex carbs.
The simple carbs are those which are easily broken down into glucose and are readily absorbed by the body. On the other hand Complex carbs are those which are not converted to glucose immediately after consumption of food and take their own time to breakdown into glucose so that the body can utilize it as fuel.
Complex carbs are not readily absorbed by the body. Simple Carbs such as flour, sugar, or pastries are readily absorbed by the body leading to high to blood sugar levels in the body thereby spiking the insulin.
Repeated spiking of insulin makes the body insulin resistant and thus bringing wide host of diseases from high blood sugar to Obesity, high blood pressure, high cholesterol LDL levels and even risk of having a heart disease.
All of the above problems begged for a solution and this gave rise to new Indian Low Carb Diet. Indian Low Carb Diet claims to reverse the effects of high carb diet.
Even increases your Cholesterol HDL and Basic Metabolic Rate (BMR) which increases your fat burn at rest helping you to lose weight faster.
Let us talk more about Indian Low Carb Diet ?
A balance Indian diet consists of about,
Carbohydrates 60% – 80%
Protein 20% – 10%
Fat 20% – 10%
As we can see a typical Balanced Indian diet has a lot of carbs which leads to all sorts of problems including weight gain.
You may ask.
This is because of 1 gram of carbohydrates is equal to 4 kcal, so if you eat around 150 grams of carbs in a day then you would have already consumed 600kcal for that day.
It is fascinating isn’t it ?
Whereas the other macro nutrients contribute the following
1 gram of Protein = 4 kcal
1 gram of fat = 9 kcal
While Carbs and Proteins provide the similar amount of calories, but the benefits and functions of each of them are different in our body.
Sure fat contributes to the most calories but it the most efficient source of energy for your body, even a high protein diet is not good for your body.
But i have a good news for you , there is a solution, a diet you can follow,
The Low carb high fat is the solution for all your problems. It is also known as LCHF in short.
You have to consume a large of veggies on a daily basis to get all micro nutrients and minerals for the day and also to keep a low carb count for that day. Preferably consume 8 to 10 cups of leafy green veggies in the Indian Low Carb Diet for weight loss.
Here is a list of foods that you should consume in the Indian Low Carb Diet for weight loss :
Vegetarian Indian Low Carb Diet List
1. Iceberg Lettuce
Iceberg Lettuce might not be a super food, but its definitely awesome when it comes to low carb diet.
With only 3 grams of carbs per 100 gram serving.
Not only that it has a wide range of health benefits as well,check them out.
1. Rich in Vitamins A, C, K, and B6.
2. Calorie friendly veggie.
3. Aids in weight loss.
4. Prevents heart disease.
5. Helps in sound sleep.
2. Bell Peppers
Bell Peppers is colorful veggie that you can add to make your food both colorful and healthy.
It contains only about 4.6 grams of carbs per 100 grams serving.
1. Rich in Vitamin A, C, K, and B6.
2. Calorie friendly.
3. Aids in weight loss.
4. Boosts immunity levels.
5. Anti-inflammatory and Antioxidant Properties.
Spinach has to definitely be on daily menu. It offers a wide range of micro nutrients and is backed by a good fiber content.
It has only 3.6 grams of carbs per serving and is packed with fiber content.Known for its awesome source of Vitamin A content.
Just for a quick fact deficiency of Vitamin A causes Night Blindness. Make a paste of Spinach and consume with paneer as Palak Paneer.
1. Rich in Vitamin A, C, E, K, and B6.
2. Calorie friendly.
3. Lowers the blood pressure.
4. Diabetes management.
5. Asthma and Cancer prevention.
Asparagus is good for your libido and it contains about 3.1 grams of carbs per 100 grams serving. The health benefits are mentioned below.
1. Rich in Vitamin A, C, E and K.
2. Calorie friendly.
3. Helps tp Fight Cancer.
4. Anti-inflammatory and Antioxidant Properties.
5. Boosts sexual arousal and orgasm.
Zucchini has low calorie vegetable which is high in Vitamins and minerals.
It also contains 3.1 grams of carbs per 100 grams serving.
1. Rich in Vitamin A and C.
2. Calorie friendly veggie.
3. Aids Digestion.
4. Helps to control Diabetes.
5. Aids in weight loss.
Dairy Foods List
1. Milk :
Milk comes in 3 varieties – whole milk, full fat milk and low or no fat milk. A typical Indian home usually consumed whole milk so we will take that into account. It has about 3.6 grams of carb per 100 ml serving.
It should not be consumed more than 100 ml in a day. Milk provides body with high calcium which makes our bones and teeth strong and hard. You can even consume flavored milk as long as its not sugary.
2. Paneer or Cottage Cheese :
Paneer is a very common food in Indian vegetarian dishes, as its a high source of protein for the vegetarians.
Consume pan fried Paneer in olive oil or no oil with a little bit of onion and add chana masala or chat masala for taste.
Consume as Panner tikka – Paneer marinated in spiced curd and then lightly grilled in little or no oil.
3. Curd or Butter Milk :
Flavored or Unflavored but strictly no use of sugar. Can be used along with Paneer, or as a dressing for salads, or with dry fruits and nuts or seeds smoothie. It almost has the same amount of carb as milk.
Dry fruits Food List
Almonds are a great source of healthy fat and it should be consumed in moderation since its high in calories.
One Almond contains 0.3 grams of carb so limit yourself to not more than 10 per day.
Apart from low carb it also has good amount of fiber content.
They can also be consumed as Almond butter. Almond milk also is an good alternative.
1. Great source of Fiber.
2. Rich in protein.
3. Loaded with Vitamin E and B2.
4. High Mineral Content.
Peanut can be consumed raw, flavored or in the form of peanut butter.
Peanuts are also high in saturated fat so moderation is the key here.
One serving (28 grams) Peanut contains about 4.6 grams of carb, 7 grams of protein and a whopping 14 grams of protein.
1. High in Anti oxidants.
2. Very high in protein.
3. Loaded with Vitamin B complex.
4. Fiber rich.
Non Vegetarian Indian Low Carb Diet List
Eggs are super low in carb content, with only 0.3 grams of carbs per egg. It can be consumed both boiled or fried. It has 6.6 grams of protein per egg.
Cost per gram of protein is super low. Rich in fatty acids and minerals.
Consume 2 to 4 eggs a day and still your carb intake should be under limit.
1. High in protein.
2. Rich in Vitamin D (10% of RDA per egg).
3. Very low in carb content.
Chicken is the most favorite dish on any non vegetarian all around the around simply because its the best tasting meat. Skinless Chicken is basically a carb free yet low fat food, so you can consume as much as you want to.
Chicken has 25 grams of protein per 100 grams which is great for those who are bulking up. Consume grill chicken and avoid fried chicken.
1. Carb free.
2. Low in fat content.
3. Very good source of protein.
Beef is also one of the most tastiest foods out there.It is not consumed much in India compared to the rest of the world. It is also high in protein but also fatty as well. Protein content in beef per 100 grams is 20 grams. It is also a good source of zinc. Consume in moderation, i recommend not more than 100 grams daily.
1. Carb free.
2. Good source of zinc.
3. High in Protein.
As all other meats on the list, Mutton is also super high in protein with about 25 grams per 100 grams. It is also rich in other minerals such as selenium and zinc. Mutton is most widely known as the festive dish because of the fact that Muslims sacrifice goat on Bakrid. Consume with briyani for the best taste. It is also a rich in Vitamins B, D and K.
1. Carb free.
2. Rich in Vitamins B, D and K.
3. Great source of Iron, Zinc and Selenium.
4. High in Protein.
There are different kinds of fish available in the Indian market depending upon the city and its proximity to the beach. It is generally low in fat and carb free. Great source of protein – about 18 grams per 100 gram serving. It is one of the pure protein foods out there. It is good source of Omega 3.
1. Carb free.
2. Protein rich.
3. Best source of Omega.
Why not to Choose a Zero Carb Diet ?
1. Ketosis :
Very low carb diet can lead the body into a state called ” Ketosis ” – which means the body is utilizing the fat as a source of fuel.
After entering Ketosis one can experience a wide range of body disorders such as nausea, irregular sleep patterns, fatigue etc.
It is known as keto flu, and is caused due to the imbalance of salts and minerals in the body.
To fight Ketosis increase Potassium and Sodium in your diet.
To get out of Ketosis, consume sugar or increase carb intake to more than 50 grams a day.
2. Proper Brain Functioning :
The body breaks down carbohydrates to glucose, which is needed by our body for the proper functioning of our brain.
Glucose is main food for our brain, absence of which can lead to nervous system failure and other serious health problems.
If you experience any of the above problems increase the carb content.
3. Low Energy Levels at the Gym / Fatigue :
Are you experiencing low energy levels at the gym following the low carb diet ? or are getting tired too soon ?
If so, then you have to increase your carb intake because with too little carb intake your exercises are not going to be productive anymore. Carbohydrates are necessary for your muscle recovery.
Consume atleast 50 grams of carbs everyday for best gym performance.
4. Low or Decreased Metabolic Rate :
When your following a very low carb diet your Basic Metabolic rate is most likely to plateau or even decrease due to less glucose intake.
So if your plan is to lose weight it might be helpful but not on a long term basis.
Consume between 20 grams – 50 grams of carbs on a daily basis for the best results.
Which Healthy Carbs You Can Eat ?
So if you have made up your mind to take up Indian low carb diet for weight loss then here’s a fun fact for you – according to American Institute for Cancer Research you can reduce the risk of Cancer by 25% by following the low carb diet. So lets take a look at the food that you must eat in Indian low carb diet plan for weight loss :
1. Veggies : Don’t miss out on the most nutritious foods in the planet with tons of Vitamins and minerals.
Eat at least 5 to 10 cups of vegetables a day.
Consume leafy green veggies such as Spinach, Cabbage, Asparagus etc, which will provide you with all essential Vitamins, minerals and are loaded with fiber.
Add Bell Peppers to your lunch or dinner for extra dose of Vitamin C.
You can also check my List of Low Carb Foods for Vegetarians for more information on vegetables that you can eat.
You can consume a Cucumber or a carrot a day which are also super foods but their carb content is on the higher side.
2. Fruits : You can’t consume all the fruits because of their high carb and sugar content, but the ones you can eat are Blueberry, Figs, Lemon, Oranges etc but try to limit the serving as over consumption could increase the carb content.
If you are on the Keto Diet then avoid any kind of fruit in your diet.
3. Dairy : You can consume dairy products like milk, yogurt etc but don’t try to over consume it.
Consume low fat yogurt, it can be flavored or unflavored. If you can find greek yogurt, eat that, if you can’t click on this amazon link here to buy it.
You can have one glass of milk a day.
Buttermilk also is an alternative.
4. Dry Fruits : Dry fruits are low in carb but high in fat, which means high in calorific content.
Eat only 5 – 10 almonds a day. You can also eat around 20 grams of peanuts a day.
5. Meat : Meat is the type of food you can eat in excess and still stay under your daily carb intake levels.
And by meat i mean whole meat – no shawarma or chicken burgers as thy contain refined flour, which is very unhealthy normally and definitely not on a low carb diet.
You can eat up to 200 grams of chicken a day but it should be skinless are strictly not fried.
You can also consume 200 grams of king fish or mackeral a day for your daily protein needs. Mutton and beef intake need to be restricted to 100 grams a day, great source of protein with zinc and other minerals and vitamins.
6. Beans : Beans have carb content but they are healthy and have many health benefits to go for. They are a very good source of fiber. Beans are known for reducing colon cancer and constipation.
There are many important minerals found in beans such as potassium, manganese etc. Again try to limit their consumption as they are a source of carbs.
7. Fats or Oils : You can consume olive oil as it rich in healthy fat and good for men as they increase testosterone levels. Butters such as peanut butter, almond butter can be consumed but in moderation.
8. Herbs and Spices : Pretty much everything.
9. Grains : Brown bread, Brown rice, quinoa, barley, oats, wild rice etc.
10. Seeds : Flax seeds, pumpkin seeds, Chia seeds and Sunflower seeds.
Who said that the people who take Indian low carb diet for weight loss have limited food options or meal plans ?
They are certainly mistaken or you can share this article with them to prove them wrong.
And as you read all the carbs are not bad, there are exceptions as mentioned in the list above.
Advantages ( 20 – 50 grams carbs a day ) :
1. Effective weight loss.
2. Cancer prevention.
3. Reduces colon cancer and constipation.
4. Reduces various other diseases.
5.Healthy diet when done with vegetables.
6. Increases libido.
Disadvantages of zero carb diet :
2. Keto flu.
3. Metabolism plateau.
4. Low energy levels.
Ways to Follow Indian Low Carb Diet for Weight Loss Effectively
1. Forget Snacking :
If you love snacking chances are the snacks you consume are most likely to be full of carbs. Forget them if you want to follow low carb meal plan and lose weight effectively. If you are addicted to snacking then you can replace the junk snacks with dry fruits and seeds as i mentioned above.
2. Exercise :
Low carb meal plan along with exercising regularly can definitely help you shed those excess kilos way faster. Ideally you must exercise for about 30 min to 45 min everyday. Most preferable time to exercise will be when your on empty stomach which is in the morning.
3. Practice High fiber eating :
Try to increase your fiber intake slowly everyday by 5 grams. Ideally women should consume about 25 grams of fiber a day and men about 40 grams a day. Eating 8 to 10 cups of vegetables should help achieve that number quiet easily. High fiber diet has been shown to relieve constipation, cleanse and prevent colon related diseases and helps losing weight.
4. Watch Fat Intake :
Make a note of all the amount of fat that is going into your body becasue every gram of fat that you consume contribute to 9 kcal. Sure dry fruits and peanut butter are low carb but they are high in fat so moderation is key.
5. Increase Protein intake :
Increasing your protein intake can make you feel full for a long time because protein breakdown in the body takes hours. So increasing protein in your diet can help you feel full for a longer time and in turn help you to eat less which is nothing but less calorie consumption.
High protein diet is also known as lean diet.
So the Celebrities such Hugh Jackman took the Low Carb challenge in order to cut a few a extra pounds and look lean for his movie X men movie – Logan. It is no surprise that this diet works so well but without knowledge it should not taken up.
The final decision is yours to make if you wan to eat 1 kg salad or a burger with fries and coke.
But if you decide to take up the low carb challenge you will definitely meet your weight loss goals.